Forget pull-ups — use this 7-minute dumbbell workout to strengthen your arms and shoulders

Woman performing a bicep curl using a dumbbell in her right hand.

Armed with the right set of exercises, you can achieve a lot in just seven minutes of training, especially when you’re using isolation moves like biceps curls and triceps extensions to directly target the muscles in your arms.

This seven-minute workout from YouTube fitness channel TheNX, which is run by fitness trainer Chris Heria, targets the triceps, biceps and forearms in turn, and also works the shoulders, all in just seven moves.